Archive by Author

Week of 12.11.17

0

  Mon 11th 45-35-25 Wallballs 20/14 GHDs Begin and end with a 400 mt run Tue 12th E2MOM for 20 Min 3 P-Cleans 185/115 4 Strict Pull ups 5 Burpees-o-bar 6 HR push ups Wed 13th Back squat 10-8-6-4-2 reps Shoulder press 10-8-6-4-2 reps Deadlift 10-8-6-4-2 reps Clean and jerk 1-1-1-1-1-1-1 reps Fri 15th 100 […]

Week of 12.4.17 APFT 2.0

0

  Mon 4th 3 RFT 100 Mt sled pull or push 225/155 15 Tire flips 400 Mt run Tue 5th 400 Mt kb fmrs carry 62/45(2). Every 50 mts do 20 push ups, 20 squats w/kb. And every 100 mts, sprint to box and back. Wed 6th E3MoM for 24 Min 2 Squat C&J 185/115 […]

Week of 11.27.2017

Off

  Mon 27th 20 AMRAP 3 squat cleans 185/115 9 wallballs 30/20 200 mt run 3 min break 150 push ups Tue 28th With a partner, complete as many rounds as possible in 26 minutes of: 3 rope climbs each 6 ball-over-shoulder each 150/80 9 bar-facing strict burpees each Wed 29th 3 RFT 30 RKB […]

Jive Turkey 11.20.17

Off

  Mon 20th Deadlift 5×3 (progressive)- then Coffland (30 min cutoff) Hang from a pull-up bar for 6 minutes(total) Each time you drop from the bar, perform: 800-mt run 30 push-ups Tue 21st Back Squats 5×5 (progressive) For time: 200-meter med ball run 30/20 100-meter farmers carry, 53/44-lb. kb 400-meter run-no med ball 100-meter farmers carry, […]

Week of 11.13.17

Off

  Mon  13th For time: 5RFT 15 Thrusters 95/65 400 Mt run 5 Rope climbs Tue 14th 30-20-30-20 Ghds Push-ups Box Jumps Wed 15th 20 Min AMRAP 10 Deadlifts 225/155 5 Squat Cleans 10 HSPU Fri 17th Viola 20 AMRAP Run 400 meters 11 pow- snatches, 95/65 17 pull-ups 13 power cleans, 95 lb.

Week of 11.6.17

Off

  Mon 6th 3-3-3-3-3 Back Squats @75/85% 12 Min AMRAP 10 Wallballs 20/14 5 Clapping Push-ups (chest to ground) Tue 7th 5 rounds for time of: 30-cal. row 30 GHD sit-ups Wed 8th For time: 400-meter run 100-meter farmers carry, 70-lb. dumbbells 800-meter run 100-meter farmers carry, 70-lb. dumbbells 400-meter run Fri 10th EMoM for […]

Week of 10.30.17

Off

  10.30.17 For time: 60 Push-ups 50 Dips 40 Handstand push-ups 30 Bench presses, 155 20 jerks, 155 lb. 10 Push presses, 155 lb. 10.31.17 95/65 20 Min AMRAP 15 Pull ups 30-Calorie row/bike Cash out with 30 unbroken Back Squats 155/105 11.01.17 5 rounds for time of: 25 KBS 62/45 25 GHD sit-ups 25 […]

Week of 10.23.17

Off

  Mon 10.23.17 12 Min Amrap 50 Mt kb farmers carry 53/35 200 Mt Sprint Cash out w/50 kb thrusters Tue 10.24.17 4 RFT 10 Strict pull ups 15 Knees2Elbow 20 Hand release Push ups Cash out w 800 mt run for time. Wed 8.23.17 225/155 30 Min E3mom 5 Back squats 225/155 5 Deadlifts […]

Week of 10.16.17

Off

  Mon 16th 9-15-21 Bar facing burpees Thrusters 95/65 T2B Tue 17th 4 RFT 400 mt run 10 Deadlifts (@75%1RM) 30 Push ups Wed 18th 30-20-10-5 Wall balls 30/20 GHDs Cal row Fri 20th 8RFT 6 Front Squats 135/95 5 Strict pull ups 4 C&J 135/95 3 Snatch Grip High Pulls from ground 135/95

Week of 10.10.17

Off

  Tue 10th 5 RFT: 20 Wall balls 20/14 20 SDHP 75/55 20 Box jumps 20 Push presses 75/55 Row 20 cal Rest 1 minute Wed 11th For Time: 135/95 10, 9,..1 pwr snatches 1, 2..10 OH Squats 200 Mt run on Even PS Rds Cash out with 100 GHDs Fri 13th 20-15-10-15-20 Hand rel push […]